1, preparation before yoga
1. Yoga venue
Yoga studio practice is of course the best. If you practice yoga at home, you must have an area of about 4 square meters so that you can move freely.
2. Yoga clothes
The first choice for practicing yoga is naturally loose and comfortable yoga clothes, other close-fitting but not tight sportswear, cotton or cotton linen clothes with good sweat absorption and permeability, but before practicing, you should take off hard ornaments such as buttons, zippers and belts.
yoga mat
When buying a yoga mat, you must go to a regular store to buy it. The mat should be odorless, the length should not be shorter than the height, the width should not be narrower than the shoulder, and the thickness should be 0.5- 1cm.
4. Yoga towel
Yoga towel has good skid resistance and is easy to clean. It is convenient to put it directly on the yoga mat when using.
5. Yoga bricks and belts
Don't ignore yoga bricks and yoga belts, they can help you complete many difficult movements. It can also help you increase the range of movements, but it must be carried out under the guidance of a professional coach.
6. Yoga music
Want to enter yoga quickly? Let yoga music help you. Indian music has the most cultural connotation, and China traditional music can do the same, but the style should be relaxed and natural.
2, yoga weight loss precautions
Find the right type of yoga for you.
There are many kinds of yoga, and not every kind of yoga is suitable for you. Each yoga studio offers some free experience courses. You can experience it before making a decision.
Don't be shy about showing off your figure.
People who practice yoga in advertisements are slim, but they can practice yoga well regardless of their waistlines. In fact, research shows that yoga can help people lose weight and avoid getting fat.
Attitude is the most important thing
Compared with a yoga suit and a professional mat, the most important thing is to have an open and peaceful mind. Don't be distracted when practicing.
There is no need to pursue the ultimate.
You may have seen a yogi twist his body like noodles, but this is only the best state of practice. Even if you are born stiff, your body will become flexible through practice. In addition, you should know that yoga is not only about posing, but also about adjusting breathing and relaxing.
Don't be misled.
In order to prevent potential physical harm and misleading, we should choose experienced teachers with professional qualifications.
Do what you can.
It is best to practice in the morning and do things in a fresh and quiet environment. Either indoors or outdoors. Don't exceed the amount of exercise that individuals can tolerate.
Yoga weight loss action #
1. Flexion and extension of one foot
(1) Stand at attention, with your legs as wide as your pelvis and your hands supported.
(2) Lift the right leg 45 degrees, and the center of gravity and strength fall on the left hip and left leg.
(3) Take a deep breath, lift your right foot and bend your left knee as much as possible.
(4) Breathe deeply and open the left knee at the same time, bend and open the left knee rhythmically 10 times, and then change the right leg 10 times.
Lift your heels.
(1) Stand at attention with your legs shoulder width apart, and support the ground with your hands.
(2) Take a deep breath, bend your knees at the same time, sit in a semi-squat posture, and bear the whole body weight evenly on the soles of your feet.
(3) Lift the heel completely from the semi-squatting position, inhale deeply, and stand up with your knees straight. Exhale, at the same time, put down your heels and return to your original position. Action repeated 10 times.
Kneel and sit
(1) Put your feet on the ground, sit down on your knees and look forward.
(2) Lift your legs and open your knees to the same width as your pelvis. Stand on tiptoe and support with your hands.
(3) Take a deep breath, move your center of gravity back, keep your hips close to your heels, and be careful not to sit on your feet. Take a deep breath, lift your hips, restore your original posture, and tighten the inside of your hips. With breathing, repeat 10 times and do 3 groups of movements.
4. Arch bridge
(1) Look at the ceiling, lie on your back on the floor, cross your knees and stand upright. Knees together, feet open to shoulder width. Make a light fist with your hands and put your elbows on your ribs.
(2) Inhale deeply, press your heels and elbows to the floor, and lift your hips as much as possible. Be careful not to open your knees and tighten your hips.
(3) Inhale deeply and keep your hips as close to the floor as possible, but be careful not to stick them on the floor. Repeat 25 times and do 2 sets of actions. Stay on your back, put your arms around your knees, breathe slowly, and end the action.
3. How to do yoga exercises to lose weight?
The first step: mm people lie on the bed, hold their hands on the ground, straighten their backs and kneel on their knees at the same time. You need to keep this action until you breathe 3-5 times.
Step 2: mm lies flat on the bed, with her legs lifted upward, leaning like her head, her forehead sticking to her legs, and keeping it for about 10 second;
Step 3: put your hands on your waist, slowly lift your feet off your head, keep breathing slowly for 3-5 times, and then relax your body;
Step 4: Kneel on your knees, bend your elbows and press down slowly until your stomach is close to the ground. Repeat this action for 3-5 times and it will be OK.